Apoligies To Big Paul Smith

[old] Sir Pirate · Post by **[old] Sir Pirate** » April 5th, 2005, 8:19 am

Paul Smith, You know I said to you that you would never get me rowing strapless, because it serves no purpose and is a waste of time!! Well, I did a strapless session today and it was GREAT!! Really makes you focus on your stroke.<br /><br />21097m - 80:49.1 (1:54.9) 23SPM <br /><br />Loved it, will be doing more strapless rowing from now on. <br /><br />Does that work out at 10 mps? Don’t think it does.<br /><br />Sir P<br />

[old] NavigationHazard · Post by **[old] NavigationHazard** » April 5th, 2005, 8:57 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sir Pirate @ Apr 5 2005, 07:19 AM)</b></div></td></tr><tr><td class='quote'>Paul Smith, You know I said to you that you would never get me rowing strapless, because it serves no purpose and is a waste of time!! Well, I did a strapless session today and it was GREAT!! Really makes you focus on your stroke.<br /><br />21097m - 80:49.1 (1:54.9) 23SPM <br /><br />Loved it, will be doing more strapless rowing from now on. <br /><br />Does that work out at 10 mps? Don’t think it does.<br /><br />Sir P <br /> </td></tr></table><br /><br /><br />Try some of that strapless with your eyes closed. Makes you focus even more.

[old] andyArvid · Post by **[old] andyArvid** » April 5th, 2005, 9:12 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sir Pirate @ Apr 5 2005, 08:19 AM)</b></div></td></tr><tr><td class='quote'>21097m - 80:49.1 (1:54.9) 23SPM <br />Does that work out at 10 mps? Don’t think it does. <br /> </td></tr></table><br /><br />I calculate 11.3 mps.<br /><br />Next, try strapless cycling

[old] NavigationHazard · Post by **[old] NavigationHazard** » April 5th, 2005, 10:51 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(andyArvid @ Apr 5 2005, 08:12 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sir Pirate @ Apr 5 2005, 08:19 AM)</b></div></td></tr><tr><td class='quote'>21097m - 80:49.1 (1:54.9) 23SPM <br />Does that work out at 10 mps? Don’t think it does. <br /> </td></tr></table><br /><br />I calculate 11.3 mps.<br /><br />Next, try strapless cycling <br /> </td></tr></table><br /><br />Strapless eyes-closed cycling, however, is not recommended....

[old] John Rupp · Post by **[old] John Rupp** » April 5th, 2005, 11:58 am

Apoligies are especially good with apples and water.

[old] Pete Marston · Post by **[old] Pete Marston** » April 5th, 2005, 12:08 pm

Well done Phil. Next time you do it do try for 10mps though. I don't believe strapless rowing does so much for your technique when you use a heavy stroke - it'll work on your recovery and hand action more with a slightly lighter stroke at 10mps.

[old] PaulS · Post by **[old] PaulS** » April 5th, 2005, 12:25 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sir Pirate @ Apr 5 2005, 04:19 AM)</b></div></td></tr><tr><td class='quote'>Paul Smith, You know I said to you that you would never get me rowing strapless, because it serves no purpose and is a waste of time!! Well, I did a strapless session today and it was GREAT!! Really makes you focus on your stroke.<br /><br />21097m - 80:49.1 (1:54.9) 23SPM <br /><br />Loved it, will be doing more strapless rowing from now on. <br /><br />Does that work out at 10 mps? Don’t think it does.<br /><br />Sir P <br /> </td></tr></table><br /><br />So the Pirate has finally snapped? <br /><br />As you work on the 10PS part, make sure to buy the time on the recovery with elimination of any pause at the finish. The usual trend is to make the mistake of rushing the last bit of the recovery because the first part was too sluggish, but it needs to be a controlled recovery that places you at the catch at just the right time.<br /><br />Cheers!

[old] ranger · Post by **[old] ranger** » April 8th, 2005, 9:27 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pete Marston @ Apr 5 2005, 11:08 AM)</b></div></td></tr><tr><td class='quote'>Well done Phil. Next time you do it do try for 10mps though. I don't believe strapless rowing does so much for your technique when you use a heavy stroke - it'll work on your recovery and hand action more with a slightly lighter stroke at 10mps. <br /> </td></tr></table><br /><br />Yes, working at 10 MPS at higher rates works more on recovery and hand action, but what happens to work on the drive when you row at 10 MPS and higher rates? It's the drive that generates the power; therefore, shouldn't the drive be the primary focus of work on technique and efficiency? 1:55 at 26 spm is about 8.5 SPI. But Pirate races a 2K at about 12 SPI (or some such thing). It seems to me that the major issue with technique if you race at 12 SPI is to be maximally efficient at this stroking power. Achieving this involves tinkering with all sorts of things--compression and suspension at the catch, smooth acceleration of the chain, timing and balancing of major levers, degree of lean at the finish, positioning of the hands and arms at the finish, and so forth. In all of these things, for me, rowing efficiently at 8.5 SPI is pretty different technically from rowing efficiently at 12 SPI, or at least, it can be.<br /><br />ranger

[old] Pete Marston · Post by **[old] Pete Marston** » April 8th, 2005, 12:12 pm

I'm not doing much strapless rowing at the moment because the mad team weekend recording breaking event got in the way, and I needed to train for that. However, what I found when I was doing the S10PS training was that by sticking to 10mps my technique improved, and as it improved I was able to increase the rate week by week. This got to the point where I was rowing 1:40 pace at 30spm pretty comfortably, strapless (though not for very long periods of time), which I think is pretty good, powerful training.<br /><br />I was rowing a lot last year at 1:40 and 30spm (well probably 31spm, so a little under 10mps), but following this my stroke feels a lot better now.

[old] Sir Pirate · Post by **[old] Sir Pirate** » April 8th, 2005, 3:14 pm

Am going to try a strapless 5K at 24spm aiming for 1:48 pace tomorrow, just to see how it feels.<br /><br />Will report back after.<br /><br />Ranger, have sent you a PM. <br /><br />Sir Pirate

[old] SteveV · Post by **[old] SteveV** » April 8th, 2005, 4:17 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sir Pirate @ Apr 8 2005, 09:14 PM)</b></div></td></tr><tr><td class='quote'>Am going to try a strapless 5K at 24spm aiming for 1:48 pace tomorrow, just to see how it feels.<br /><br />Will report back after.<br /><br />Ranger, have sent you a PM. <br /><br />Sir Pirate <br /> </td></tr></table><br /><br />That's not 10mps <br />

[old] Sir Pirate · Post by **[old] Sir Pirate** » April 8th, 2005, 4:37 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(SteveV @ Apr 8 2005, 08:17 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sir Pirate @ Apr 8 2005, 09:14 PM)</b></div></td></tr><tr><td class='quote'>Am going to try a strapless 5K at 24spm aiming for 1:48 pace tomorrow, just to see how it feels.<br /><br />Will report back after.<br /><br />Ranger, have sent you a PM. <br /><br />Sir Pirate <br /> </td></tr></table><br /><br />That's not 10mps <br /> </td></tr></table><br /><br />Yeah I know, just something I want to try before I get into the 10mps work.<br /><br />Sir Pirate

[old] John Rupp · Post by **[old] John Rupp** » April 8th, 2005, 4:48 pm

Based on Rich's results that might take awhile.

[old] Sir Pirate · Post by **[old] Sir Pirate** » April 8th, 2005, 5:23 pm

Paul S thanks for the e-mail, shall read and digest over the weekend.<br /><br />Sir Pirate

[old] NavigationHazard · Post by **[old] NavigationHazard** » April 8th, 2005, 5:23 pm

Sir P, John:<br /><br />My limited experience with what for me is slower-than-normal SPM rates is that much seems to depend on the drive/recovery ratio. Speeding up the recovery so as to slow down the total stroke isn't nearly as beneficial (or as difficult) as maintaining, say, a 1:2 or 1:2.5 drive/recovery while lowering the SPM rating. Holding on to my drive/recovery ratio forces a quicker, more explosive stroke. I don't know that Ranger's methods of training towards these ends are for everyone. But IMHO the basic idea is not without considerable merit.<br /><br />[Unsolicited product plug follows.]<br /><br />Pursuant to this, I'm about to invest in Paul S's ErgMonitor as an effective tool for tracking stroke parameters in real time. I'm finding it extremely good at helping me achieve maximum drive length, smooth application of power through the entire drive, and a proper recovery. All of which have been conspicuously lacking in my erging to date.... <br /><br />By way of example, I did 1k intervals today @ 1:45 target pace, 24 spm, 1:2.33 drive/recovery ratio. That demands 12 meters a stroke or so, and a SPI of about 12.75. I find I have to be both strong and efficient -- and also focused -- to hit the target pace without exceeding the target spm and d/r ratios.<br />

Concept2 Forum

Apoligies To Big Paul Smith

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training